The Foodie Dietitian Blog

Vegan Butternut Squash Soup with Cardamom

A spiced vegan butternut squash soup with cardamom, made extra creamy with coconut milk. Perfect soup for the fall and the holidays!

A spiced vegan butternut squash soup with cardamom, made extra creamy with coconut milk. Perfect soup for the fall and the holidays! | The Foodie Dietitian @karalydon

In the spirit of halloween next week, the Recipe Redux is gettin a little spooky this month. We’re creeping and crawling all the way to the back of our dusty dark spice cabinets and pulling out that spooky spice that we’re afraid to use. The Recipe Redux is challenging us to conquer our spooky spice fear and show that spice who’s boss!

Soooo I’m gonna be totally real with you for a minute here about how I got to my spice and recipe inspiration. This is slightly embarrassing. But also pretty hilarious.

Last week, I walked on over to my spice rack and gave it a little spin to see which spice spooked me out the most. I came up with marjoram and coriander. I was like I don’t even know what those spices are. Better take to the interwebs and find out. So in the 7.8 seconds from my spice rack to my computer, my brain turned coriander into cardamom. And instead of googling coriander, I googled cardamom. Completely different spices. Kind of similar sounding names. Kind of.

So, cardamom it is.

Cardamom, found in green pods, is actually an Indian spice that has a sweet and spicy flavor so does well in both sweet and savory dishes, making it quite a versatile spice.

I had been itching to make a fall vegetable soup this month so this cardamom was my excuse to make it happen. Cardamom + coconut milk = beautifully spiced and sweet butternut squash soup.

Vegan Butternut Squash Soup | The Foodie Dietitian @karalydon

Vegan Butternut Squash Soup with Cardamom

Yield: 6-8 servings

Vegan Butternut Squash Soup with Cardamom


  • 2 medium butternut squash
  • 7 tbsp olive oil, divided
  • 1/2 tsp salt
  • 1/4 tsp white pepper
  • 1/4 tsp pumpkin pie spice
  • 2 medium yellow onions, chopped
  • 1/2 cup dry white wine
  • 4 cups vegetable broth
  • 2 cups water
  • 3/4 tsp cardamom
  • 1 cup unsweetened canned coconut milk
  • salt & pepper to taste
  • Optional: Plain low-fat Greek yogurt (for vegetarians)


  1. Preheat the oven to 350 degrees.
  2. Peel the butternut squash and cut into chunks. Toss with 3 tbsp. olive oil, salt, white pepper, and pumpkin pie spice and transfer to parchment paper lined baking sheets.
  3. Bake for 45-60 minutes, or until tender.
  4. Meanwhile, heat 4 tbsp. olive oil in a large pot over medium high heat. Add onions and let sweat for about five minutes (before browning). Add wine and let cook off for a few minutes. Add broth, water, cardamom, and the butternut squash and stir to combine.
  5. Bring to a boil and turn down heat to let simmer for about 10 minutes. Remove from heat and use an immersion blender to puree until smooth.
  6. Stir in the coconut milk. Season with salt & pepper to taste.
  7. Optional: Add a dollop of Greek yogurt to serve (for vegetarians).

Butternut Squash Soup with Cardamom | The Foodie Dietitian @karalydon
Vegan Butternut Squash with Cardamom | The Foodie Dietitian @karalydon

Need more butternut squash in your life? See the recipes below!

Whole Wheat Butternut Squash Banana Bread

Whole Wheat Butternut Squash Banana Bread

Slow Cooker Butternut Squash and Kale Lasagna

Slow Cooker Butternut Squash and Kale Lasagna

Vegan Butternut Squash Tacos | The Foodie Dietitian @karalydon

Vegan Butternut Squash and Tempeh Tacos

Check out the other spooky spices Reduxers dusted off this month…

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I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.


  1. Mmm! Looks delish! I have some cardamom that I have been wanting to use. I will definitely have to give it a try!

  2. This will be perfect to bring to my vegan potluck this weekend! And your pictures are amazing. 🙂 So fun to see you in Atlanta this week.

  3. Haha! Love that you shared the “makings of butternut squash soup with CARDAMOM” ;). Thanks to this month’s challenge, I realized I, too, have tons of spices lurking in my spice rack..but I didn’t see cardamom. I do have plenty of coconut milk so I should add the spice to my list come January when I do my spice cleaning/replenishing ;). Hope you get plenty of rest this week! You’ve been a busy bee!!

  4. Cardamom is a spice I rarely use. Sounds wonderful in the soup.

  5. I really like butternut squash soup, but have trouble making it myself. I just can not get the flavor right. Will try this recipe.

  6. Ha! I’ve done that when I go to purchase spices at the store! I always come back with what I don’t need- not what I went for! I have two bottles each of Savoy & Tarragon to prove it.

    I am obsessed with creamy fall soups! Love the coconut milk- one of my favorite creamy swaps for heavy cream!

    • Haha! I feel like I’ve definitely done that at the store too at some point. #foodbloggerproblems

      Yes! Loved the coconut milk swap. Actually my first time trying it and very pleased with how it turned out!

  7. I used marjoram in my ReDux post! I considered cardamom and will have to try this as I love soup in the fall/winter.

  8. I love butternut squash soup! I’m not sure I know what cardamom tastes like, but it sounds tasty!

  9. You had me at cardamom. Great recipe 🙂

  10. I’ve never been a fan of cardamom, but I think I just need to keep playing around with it! A little goes such a long way!

  11. This looks delicious and perfect for fall! I still don’t know what to do with marjoram…I have some and it just sits there.

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